Side Lying Hip Abduction Exercise

To Perform the Side Lying Hip Abduction Exercise:

1. Begin by lying on your side with your lower leg flexed and your upper leg fully extended so your foot, knee, hip, and shoulder form a straight line (Figure 1).
   
   
2. Lift your top leg into the air (Figure 2). As you do this you should feel the muscles contract on the outside of your upper hip and you may also feel the muscles on the lower hip contract as well. Hold the leg up for 1-2 seconds, return to the starting position, then lift the leg up once again.
   
   
3. Do not allow the upper leg to flex forward and do not allow your foot to turn outward. Instead, keep your leg in line with the upper body and keep your foot perfectly level as you raise and lower the leg (Figure 3).
   
   
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.
   

Figure 1